Please enable JavaScript.
Coggle requires JavaScript to display documents.
ENDOCRINE SYSTEM/ CARBS FOR EXERCISE: CARBS ingestion before and during…
ENDOCRINE SYSTEM/ CARBS FOR EXERCISE: CARBS ingestion before and during exercise
CARBS
As biomolecules
As energy storage
Ingestion before exercise
Ingestion during exercise
Simple carbs
Monosaccharides
Glucose
Transport to blood
Uptake in Fat cell
Galactose
Fructose
Disaccharides
Sucrose
Lactose
Maltose
Complex carbs
Polysaccharides
Glycogen
Synthesis in liver
Synthesis in muscle
Starch
Energy intake
Ingested energy is either used or stored
Energy
Synthesis
Storage
CARBS Ingestion
Most carbohydrates in regular nutrition contain poly- and disaccharides
After the ingestion of a (carbohydrate-rich) meal, the complex carbohydrates are broken down to simple carbohydrates
Complex carbohydrates converted to simple carbohydrates (monosaccharides) : transported to blood via transport proteins : ↑ blood glucose concentration
Blood glucose
30% is transported to the liver and directly metabolized
70% continues in blood stream for distribution to the brain, muscles and other organs and tissues
5 STEPS
Glycemic index
Graph
Chart
High Glycemic Index Carbs
Low Glycemic Index Carbs
Rapidly oxidized carbs (~60 g/h)
Slowly oxidized carbs (~30 g/h)
Rebound Hypoglycemia
Insulin/ Glucagon
Glucagon
Energy stores
Glucose that is not required for energy or synthesis is stored as glycogen or fat
Glycogen is stored mainly in the liver and skeletal muscles
Glycogen in skeletal muscles : Energy source for muscle contraction
Glycogen in the liver : main source of blood glucose between meals
Endogeneous
Healthy adult VS Endurance athlete
Fat and carbohydrate are the main substrates that fuel aerobic ATP synthesis during exercise
Fuel selection
CARBS as a fuel for the human engine
Limited Glycogen stores
Glycogen depletion during exercise (REF)
Dietary intervention strategies
Before competition
optimize muscle glycogen stores
During competition
Exogenous carbohydrate intake
After competition
Replenish muscle glycogen stores
Carbohydrate Loading
Classic loading approach
Modified loading approach
Supercompensation effect
Carbohydrate intake
During exercise
Carbohydrate ingestion
Before the start
During exercise
Mouth rinse
Oxidation rates
Exogenous carbohydrate
Multiple transportable carbohydrate
Does body mass matter?
During exercise, the oxidation rate is limited by the absorption in the intestine
Intestines for light and heavy athletes absorb at similar rates : recommendations are in grams/hour
Train to eat
SUMMARY
Carbohydrates are stored in the body as glycogen, excess carbohydrates are stored as fat
Insulin and glucogan control the blood glucose levels
Glycogen storage is a main limiting factor for endurance performance
Before competition, athletes must aim to optimise their glycogen stores
During competition, exogenous carbohydrate intake increases performance
The longer the competition, the more carbohydrates (grams/hour) must be ingested
Multiple transportable carbohydrates increase carbohydrate oxidation rates
Tolerance of carbohydrate ingestion : practice in training before implementing in competition